Cauliflower is one of the most versatile vegetables in the cruciferous family and can be used in place of some starchier foods — anything from potatoes to rice.
Cauliflower contains a variety of nutrients, including vitamins, minerals, antioxidants and other phytochemicals. Like other cruciferous vegetables, it is also a good source of fiber and contains compounds known as glucosinolates.
When cruciferous vegetables such as cauliflower are chopped, chewed, and digested, their naturally occurring glucosinolates are converted into compounds including indoles and isothiocyanates. Researchers have studied these compounds for possible anticancer properties.
Studies have shown that eating three to five servings of cruciferous vegetables like cauliflower, broccoli and kale each week can significantly lower your risk of developing cancer. [1]
Looking for an easy way to enjoy cauliflower? Try this cauliflower fried rice recipe.
Ingredients
- 1 medium head of cauliflower, rinsed
- 1 tablespoon sesame oil
- 2 egg whites
- 1 large egg
- Pinch of salt
- Cooking spray or a small amount of cooking oil
- 1/2 small onion, finely diced
- 1/2 cup peas and carrots
- 2 garlic cloves, minced
- 5 spring onions (scallions), diced, with the white and green parts separated
- 3 tablespoons soy sauce, or more to taste
Directions
- Remove the cauliflower core and allow the cauliflower to dry completely.
- Coarsely chop the cauliflower into florets. Place half in a food processor and pulse until it reaches a texture similar to rice or couscous. Avoid over-processing, which can make it mushy. Set aside and repeat with the remaining cauliflower.
- Combine the egg and egg whites in a small bowl and beat with a fork. Season lightly with salt.
- Heat a large sauté pan or wok over medium heat and lightly coat it with oil.
- Add the eggs and cook, turning a few times until set. Remove from the pan and set aside.
- Add the sesame oil, onion, white parts of the spring onions, peas, carrots and garlic. Sauté for approximately 3–4 minutes, or until softened. Increase the heat to medium-high.
- Add the cauliflower “rice” and soy sauce. Mix well, cover and cook for approximately 5–6 minutes, stirring frequently, until the cauliflower is tender with a slightly crisp exterior.
- Add the cooked egg, remove from the heat and mix in the green parts of the spring onions.
References
[1] https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet
[2] https://www.skinnytaste.com/cauliflower-fried-rice/#oa3FdGizt3Asl6pS.99
[3] https://www.nfcr.org/blog/blogcancer-curbing-cauliflower/#_ftn1
